This is a really basic technique that my therapist taught me years ago. It is great for stopping anxious and stressful thoughts and rumination.
Steps in Thought-Stopping
Follow these directions to learn how to stop nagging thoughts:
Step 1 • Say to yourself "stop” or shout “stop” out loud if you are alone. • Imagine the word "stop" in the form of a large red stop sign or billboard or in flashing neon lights. • Keep hearing "stop" shouted in your mind.
Step 2 • Now inhale, and when you exhale, say the word "calm" to yourself. • Let your muscles relax if you can, and imagine a pleasant scene such as lying on a warm, sandy beach or watching a sunset.
Step 3 • Repeat the cycle of "stop" and "calm" several times in order to break the chain of thought. • Each time you repeat stop, say it louder, shouting if necessary. • As you do this, you will find that while the original thought may return, it will begin to elicit the "stop" image earlier in the chain.
Applying Thought-Stopping to Your Daily Activities
• Once you have mastered the thought-stopping technique, you are ready to apply it throughout your daily activities.
• Now as you carry out the basic steps, you will be saying "stop" inside of your head instead of out loud.
• Use this technique whenever you become aware of a worry or a thought that is producing anxiety.
• After you have said "stop" to yourself, think of a pleasant thought or situation that will help you to relax.
• It is important to follow these steps every time and as soon as a negative thought appears. If you do not, the thought preoccupation will become stronger and more difficult to stop. • Frequent repetition of this technique will help you develop your thought-stopping habit. Practice it consistently so that it enters your skills repertoire and you will be able to stop disturbing thoughts.
Steps in Thought-Stopping
Follow these directions to learn how to stop nagging thoughts:
Step 1 • Say to yourself "stop” or shout “stop” out loud if you are alone. • Imagine the word "stop" in the form of a large red stop sign or billboard or in flashing neon lights. • Keep hearing "stop" shouted in your mind.
Step 2 • Now inhale, and when you exhale, say the word "calm" to yourself. • Let your muscles relax if you can, and imagine a pleasant scene such as lying on a warm, sandy beach or watching a sunset.
Step 3 • Repeat the cycle of "stop" and "calm" several times in order to break the chain of thought. • Each time you repeat stop, say it louder, shouting if necessary. • As you do this, you will find that while the original thought may return, it will begin to elicit the "stop" image earlier in the chain.
Applying Thought-Stopping to Your Daily Activities
• Once you have mastered the thought-stopping technique, you are ready to apply it throughout your daily activities.
• Now as you carry out the basic steps, you will be saying "stop" inside of your head instead of out loud.
• Use this technique whenever you become aware of a worry or a thought that is producing anxiety.
• After you have said "stop" to yourself, think of a pleasant thought or situation that will help you to relax.
• It is important to follow these steps every time and as soon as a negative thought appears. If you do not, the thought preoccupation will become stronger and more difficult to stop. • Frequent repetition of this technique will help you develop your thought-stopping habit. Practice it consistently so that it enters your skills repertoire and you will be able to stop disturbing thoughts.
